7 Day Healthy Meal Plan (Feb 22-28)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

I am OVER the cold and snow as I know many of you are too! I want to send my prayers and thoughts to those who have had such a hard time this week with weather, power outages and lack of water. My light at the end of the tunnel is that Lent has started, so in my mind that means Easter is around the corner and that means spring is coming!!! For those of you who observe, check out my Lenten friendly recipes.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/22)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: Fettuccini with Winter Greens and Poached Egg (recipe x 2) (5B 7G 5P)
Totals: WW Points 9B 15G 9P, Calories 889*

TUESDAY (2/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an orange (0B 0G 0P)
D: Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 19B 21G 17P, Calories 1,041*

WEDNESDAY (2/24)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) with an apple (0B 0G 0P)
D: LEFTOVER Madison’s Favorite Beef Tacos (9B 9G 9P) with Quick and Delicioso Cuban Style Black Beans (recipe x 2) (1B 3G 1P)

Totals: WW Points 14B 20G 14P, Calories 1,043*

THURSDAY (2/25)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Peanut-Braised Chicken Breasts (5B 7G 5P) with ¾ cup brown rice (5B 5G 0P)
Totals: WW Points 16B 23G 11P, Calories 993*

FRIDAY (2/26)
B: Savory Cottage Cheese Bowl (3B 3G 3P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Air Fryer Salmon with Maple Soy Glaze (2B 7G 2P) with Roasted Asparagus (0B 0G 0P) and Cauliflower “Fried Rice” (1B 2G 1P)

Totals: WW Points 9B 20G 9P, Calories 890*

SATURDAY (2/27)
B: Cottage Cheese Egg and Sausage Frittata (3B 7G 3P) and an orange (0B 0G 0P)
L: Pastrami Reuben Egg Rolls (8B 8G 8P)
D: ORDER IN!

Totals: WW Points 11B 15G 11P, Calories 655*

SUNDAY (2/28)
B: Baked Oatmeal with Blueberries and Bananas (6B 6G 4P)
L: Creamy Roasted Cauliflower Chowder (6B 6G 6P) with 2 ounces multigrain baguette (3B 3G 3P)
D: Korean Grilled Chicken Breasts (2B 3G 2P) with ¾ cup brown rice (5B 5G 0P) and sliced cucumbers (0B 0G 0P)

Totals: WW Points 22B 23G 15P, Calories 903*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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16 comments

  1. I used the breakfasts and lunches off this meal plan this week and they were all delicious, quick and easy! 

  2. Just wanted to say thank you! I’ve been using these the past couple of weeks and they have been such a HUGE help. 

  3. You…are… amazing! <3

  4. Thank you for another great 7-Day meal plan! These are helping me stick to my goal of getting healthier and keeps me on track.

  5. LOVE. THESE!  

  6. Very excited about using your meal plans, Gina. I have decided that the less decisions I have to make in the kitchen, the better. Having these plans (and a handy dandy grocery delivery service) I can just enter in the items I need each week from my home (while checking my pantry so I don’t double up) and have what I need to make healthy meals. Thanks again for all of your hard work and me just getting to take credit for feeding my family well. 🙂

  7. On the Korean Grilled Chicken Breasts, I don’t own a grill, is there some other way to do this dish?

  8. I’m just discovering the meal plans and it is exactly what I needed! I always struggle with what to cook. Please continue sharing them!

  9. I am a huge fan of your recipes. They are delicious and easy to prepare. Thank you for doing the weekly meal plan!

  10. I totally depend on your meal plans and shopping lists! I have all 5 of your cookbooks and they are my all-time favorite cookbooks. Please continue the meal plans. That’s what I really need help with!

  11. Hi! Can someone help me understand the process a bit. Am I making 3 sandwiches for lunch ahead of time ? Would last in the fridge that way? How does everyone prep those? I would be taking mine to work so do you assemble the sandwhich in the AM?

    • I typically make the tuna salad and keep it in the fridge in a Tupperware and then make the sandwich the morning of. Less soggy that way. 

  12. Thank you for doing this, you’re right Lent is here. Spring is just around the corner. No more Winter of Covid, Thank you!

  13. This meal plan was a God send! PLEASE continue making them!!!!

  14. Thanks for these; they really help me with meal planning! And I always find a recipe or two I wouldn’t have thought to try.
    I wonder…since I believe you’re working with macros now, if you might consider including those in the meal plan? Could be in the parentheses (protein/carbs/fat). Since Kendra’s guest post here, I’ve been doing macros and it’s really working for me. Much easier than Ww.

  15. Thank you, Gina! Your meal plans are great and very helpful. Healthy, delicious and not difficult to make.